What are the Benefits of Meat Cooking?
Shaltout FAE
Published on: 2025-06-23
Abstract
Meat is a great source of protein. They also provide many other nutrients your body needs, such as iodine, iron, zinc, vitamins (especially B12), and essential fatty acids. Therefore, it is a good idea to eat meat as part of a balanced diet each week. However, it is best to stick to unprocessed lean meats and eat the recommended portion sizes to avoid consuming too much salt and saturated fat.
Keywords
Nutrients; Body needs; Iodine; Iron; Zinc; Vitamin B12; Essential fatty acidsIntroduction
Meat is excellent source of protein, which is important for growth and development [1-7]. But did you know it also contain many other substances you need for good health as Iodine, which helps your body produce thyroid hormones. Iron, which carries oxygen throughout your body. Zinc, which boosts your immune system, keeps your skin healthy, and promotes growth, development, and reproductive health. Vitamin B12, which works on your nervous system. Omega 3, which supports heart and brain health [8-14].
Sufficient Amount of Protein for Body Health
It is recommended to eat 1-3 portions of lean meat and poultry, fish, eggs, tofu, nuts and seeds, and beans or legumes every day. 3-4 portions are recommended during pregnancy. To ensure you get enough iron and zinc, about half of this should be lean red meat [160-166]. A standard portion size of meat or poultry is 65g of cooked lean red meat such as beef, lamb, veal, goat (about 90-100g raw). 80g of cooked lean poultry such as chicken or turkey (about 100g raw). But when it comes to red meat, moderation is key [15-21]. Scientists recommend a maximum of 455g of cooked lean meat per week, and limiting processed meats such as ham and bacon to avoid some of the health risks associated with eating these foods. Many men eat too much red meat, and conversely, women and children tend not to eat enough [22- 28].
Proper Way of Cooking Meat
There are so many delicious ways to prepare meat. Choose lean cuts of meat. Cut chops, lean rump steaks, or breasts are good places to start [157-163]. Grill meats instead of frying them. And don't add extra oil when cooking. Use low-fat marinades to add flavour to your meat. Marinades also tenderize meat and keep it moist while cooking [29-35]. When frying meat, place it on a wire rack over a baking sheet to drain the fat. When slow-cooking stews, curries, and casseroles, try using less meat and more vegetables and beans [36-42].
Sanitizing Meat
Cooking meat properly kills all bacteria. This will protect you and your family from food poisoning. Safe cooking methods depend on the type of meat [150-156]. Some meats need to be cooked thoroughly (i.e. until the juices run clear and no pink or red flesh is visible when cut) [43-49]. Cook the following meats thoroughly Offal (including liver), Meatballs and sausages, Kebabs, Rolled roasts. You can eat a whole cut of beef or lamb if it is still pink or raw on the inside (as long as it is cooked on the outside) [143-149]. This includes Steaks, Chops, and Roasts. If you are at higher risk for more severe effects of toxoplasmosis (for example, if you are pregnant or immunocompromised), you should make sure the meat is cooked thoroughly to reduce this risk [50-56]. It can be hard to know how long to cook meat – it varies depending on the size of the cut, the quality of the meat, and how you like it served (if it’s red meat).Rather than concentrate on cooking time, you could monitor temperature [57- 63].
Safely Storage of Meat
Storing your meat and flesh safely also helps stop bacteria spreading, reducing the threat of food poisoning [64-70]. Tips for chilling meat and flesh safely include Store unwrapped fresh raw meat in clean holders in the coldest part of your fridge (at 0-3 ºC). Still, you can keep it for over to 5 days (the face of the meat will dry out a little, but this stops the growth of micro-organisms), If the vessel is voiced to allow air rotation [71-77]. You can leave meat and flesh wrapped in its original packaging (A plastic bag from the butcher or a sealed package from the supermarket), but this keeps humidity trapped, which enables bacteria to grow [78-84]. Meat or flesh cooled in its shop packaging should be used within 3 days. Store raw diced meat in the coldest part of the fridge and use within 3 days [85-92]. Don’t eat meat after the use- by date. Cool any leftover cooked meat or flesh as snappily as you can (lower than one hour), and also put it in your fridge for latterly [93-99].
Indurating meat and flesh is a great way to stay systematized. Then are some tips for indurating your meat safely [100-106]. Indurate your meat and flesh before the stylish before or use by date. The stylish idea is to put your meat and flesh in the freezer as soon as you get home from shopping [136-142]. Over time, the air in the freezer can percolate the plastic, ‘burning’ the meat or flesh. Meat with freezer burn is still safe to eat, but the freezer burn can affect the taste. Still, cook it straight down, if you defrost the meat or flesh in the microwave [107-113]. Thaw it in the fridge to make sure it does not get too warm, if you want to cook it latterly [129-135].
When defrosting meat or flesh in the fridge, do it in a sealed vessel [121-128]. This keeps any hazardous (which may contain bacteria) down from other foods in your fridge. And flash back, if you defrost meat and also cook it, you can indurate it again. But don’t reheat meat or flesh further than formerly. This increases the threat of food poisoning [114-120].
Conclusion
Meat is a great source of protein and lots of other nutrients your body needs. Check your recommended intake of meat and try to stick with it. Meat must be stored and cooked safely. There are lots of ways you can shop for meat sustainably and ethically.
Conflicts of Interest
The author declare no conflicts of interest.
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- Elkholy RA, Hussein MN, El-Roos NAA, Shaltout FAE. Enhancing Microbiological and Histological Quality of Frozen Turkey Meat Using Vinegar. Egypt J Vet Sci. 2025; 1-8.
- Shaltout FA. Availability, Price, Tradition, Religion, Income, Social, Development and Economic Influences on Meat Consumption. Med J Clin Trials Case Stud. 2024; 8: 000370.
- Mohamed QM, Shaltout FA, Ali EA. Multidrug-Resistant Bacteria from Raw Chevon and Mutton Meat. Egypt J Vet Sci. 2025; 1-8.
- Shaltout FAE, Barr AAH, Abdelaziz ME. Pathogenic Microorganisms in Meat Products. Biomed J Sci Tech Res. 2022; 41: 32836-32843.
- Soliman MK, Shaltout FA, Ali EA. Bacteriological Quality Profiles and Prevalence of Staphylococcus aureus, Salmonella Species, and E. coli in Meat Samples of Sheep and Goats. Egypt J Vet Sci. 2025; 1-7.
- Ibrahim SM, Hassanin FS, Abou-Elroos NS, Shaltout FA. Quantifying the antimicrobial Efficacy of Selected Herbal Essential Oils against Bacteria in Simulated Beef Steak Conditions. Egypt J Vet Sci. 2025; 1-9.
- Shaltout FA. The Availability, the Price, the Tradition, the Religion, the Income, the Social, the Development and the Economic Influences on the Meat Consumption. Biomed J Sci Tech Res. 2024; 55: 1-10.
- Ibrahim S, Hassanin F, Abou-Elroos N, Shaltout F. Evaluating the impact of Certain Herbal Essential Oils on The Shelf Life and Chemical Composition of Beef Steak. Egypt J Vet Sci. 2025; 1-8.
- Shaltout FA. Our Opinion on Using of Irradiation in Food Preservation and Production. J Medical and Clinical Case Reports. 2024; 1: 1-9.
- Anees KPH, El-diasty EM, Shaltout FA. Mycological Evaluation and Occurrence of Aflatoxins and Ochratoxin A in Tilapia Oreochromis Nilotic us Fish and Fish Products. J Advanced Veterinary Research. 2023; 13: 1381-1385.
- Amr AK, Hassanin FS, Hassan MA, Shaltout FA. Trials to Estimate and Control the Residual Levels of Heterocyclic Aromatic Amines in Meat Products. Assiut Vet Med J. 2024; 70: 98-105.
- Shaltout FA, Mohammed I, Afify EA. Detection of E. coli O157 and Salmonella species in some raw chicken meat cuts in Ismailia province, Egypt. Benha Vet Med J. 2020; 39: 101-104.
- Hassanin FS, Shaltout FA, Maarouf AA, El-Sisy SF, Ahmed AE. Bacteriological profile of frozen chicken meat cuts at Qalubiya governorate markets. Benha Vet Med J. 2020; 39: 1-5.
- Shaltout FA, Heikal GI, Ghanem AM. Mycological quality of some chicken meat cuts in Gharbiya governorate with special reference to Aspergillus flavus virulent factors. Benha Vet Med J. 2022; 42: 12-16.
- Shaltout F. Application of Irradiation in Food Preservation and Production. J Pathology Research Reviews and Reports. 2024; 6: 1-8.
- Taha S, Shaltout F, Edris S, Nabil ME. Effect of lavender oil, clove oil and frankincense extract on sensory and microbial properties of raw drumsticks in refrigerator. Benha Vet Med J. 2024; 46: 135-139.
- Shaltout FA, Salem RM, El-Diasty EM, Diab FA. Experimental Study on the Effect of Propionibacterium and Acetic acid on Candida albicans contamination in chicken fillet Stored at Chilling Conditions. Benha Vet Med J. 2023; 43: 91-96.
- Mubarak SR, Abou EL-Roos NA, Hussein MN, Shaltout FAE. Comparative microbiological evaluation between fresh and frozen bovine liver. Benha Vet Med J. 2024; 47: 99-102.
- El Asely MM, Elbab GFF, Shaltout FAE. Antibiotic Residues in Commercially Available Freshwater and Marine Fish: A Risk Assessment. Egyptian J Aquatic Biology and Fisheries. 2024; 28: 397-410.
- El Asely MM, Elbab GFF, Shaltout AE. Impact of Freezing Intervals on Oxytetracycline and Ciprofloxacin Residues in Nile Tilapia and Catfish Muscles. Egypt J Vet Sci. 2025; 56: 1419-1424.
- Elkholy RA, EL-Roos NAA, Hussein MN, Shaltout FAE. Differential Microbiological Quality on Marketed Frozen Turkey Breast and Thigh Meat. Egypt J Vet Sci. 2025; 56: 1-10.
- Shaltout FA. The Food Additives Used In Food Production, Advantages and Disadvantages. World Journal of Internal Medicine and Surgery. 2024; 1: 1-17.
- Shaltout FA. Right Methods to Extend the Meat Shelf- Life by Using of Natural Preservatives and Their Public Health Importance. J Medicine Care and Health Review. 2024; 1: 1-17.
- Saad SM, Shaltout FA, Farag AAA, Mohammed HF. Organ phosphorus Residues in Fish in Rural Areas. J Progress in Engineering and Physical Science. 2022; 1: 27-31.
- Shaltout FA. Importance of Extending the Shelf Life of the Meat. J Medical and Clinical Case Reports. 2024; 1: 1-10.
- Shaltout FAE, Hussein MN, Kh.Elsayed N. Histological Detection of Unauthorized Herbal and Animal Contents in Some Meat Products. J Advanced Veterinary Research. 2023; 13: 157-160.
- Shaltout FA. Abattoir and Bovine Tuberculosis as a Remerging Foodborne Disease. Clinical Medical Reviews and Reports. 2023; 6: 1-7.
- Shaltout FA, Salem RM, Eldiasty EM, Diab FA. Seasonal Impact on the Prevalence of Yeast Contamination of Chicken Meat Products and Edible Giblets. J Advanced Veterinary Research. 2022; 12: 641-644.
- Shaltout S, Shaltout F. Food Borne Bacterial Diseases Due to Consumption of Meat. Fish and Poultry Products. Arch Health Sci. 2024; 8: 1-8.
- Shaltout FA. Our Opinion on Using of Irradiation in Food Preservation and Production. J Medical and Clinical Case Reports. 2024; 1: 1-9.
- Hakeem KP, El-diasty EM, Shaltout F. Effects of natural compounds of some plants on microbial contamination and sensory quality of fish fillet during refrigeration. Benha Vet Med J. 2023; 45: 152-156.